Tuesday, April 12th, 2016

CrossFit:

Skill/Strength:

A. 4 X 10 Hip Extension

B. 4 X 10 Hollow Rock

WOD:

5 Rounds: 9 Thrusters (95/65) 9 Pullups

Functional Fusion:

"Tabata Style" :20 sec work, :10 sec rest

:20 sec KB Swings (both hands) / :10 sec rest

:20 sec KB Swings (right arm only) / :10 sec rest

:20 sec KB Swings (left arm only) / :10 sec rest

:20 sec KB Swings (both hands) / :10 sec rest

:20 sec KB Clean & Press or Snatch (right arm only) / :10 sec rest

:20 sec KB Clean & Press or Snatch (left arm only) / :10 sec rest

:20 sec KB Swings (both hands) / :10 sec rest

:30 sec rest

X 2 sets (8 min total)

Then:

:20 sec Hanging Bent Knee to a L-Sit Hang / :10 sec rest

:20 sec Hollow Body Hold / :10 sec rest

:20 sec Hanging Alternating Leg Kicks / :10 sec rest

:20 sec Front Plank Hold / :10 sec rest

:20 sec Knees to Elbow or Toes to Bar / :10 sec rest

:20 sec Sit ups or V-ups / :10 sec rest

:20 sec Front Plank Hold / :10 sec rest

:30 sec rest

X 2 sets (8 min total)

Repeat entire list again (32 min. total)

#WOD #FunctionalFusion

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